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Police Academy I attended was all about PT everyday (Mon-Fri) for 6 months. I got massages, Iced up and slept as much as I could to rehab my body. I retired 29 years later it was all worth it.
Yeah man the difficulty of academies differs greatly from department to department. I'm glad 29 years in you are still enthusiastic about the career. That is inspirational.
@@IronInfidel when I first got on the job, my first fto was a vietnam vet, he told me your time is going to go by quick. I did not think that and laughed to myself. He was correct all of a sudden I walked into the station house and now I was the OG cop. Just remember there is Academy life, FTO life , Probationary life then there is the real cop life. No regrets I would do it all over again even in this current political climate.
@@a.m.thomas9366 I sat down and did the math. I was almost maxed out on retirement credits and I had outside real estate investments that put me in a situation that I could leave.
Be carful I was actually at a hiring process and a young woman who was too close post c section op ended up tearing it slightly. You need to ensure your doctor says you are ok to go.
@@Istatong every fitness influencer tries to key their videos to certain viewers.. mostly people who are new to lifting.. and these people are not looking to join the swat team or join law enforcement.. or the army even.. they are just trying to drop a few pounds and not lose their breath when they bend over to tie their shoes.. so yeah in that instance.. situps would not benefit them because they have that beer gut.
@@Istatongin order to even get into the academy, you need push ups, sit ups, usually a mile and a half run and a three hundred meter sprint. You gotta be able to do those to even get into an academy. Fitness influencers don’t train people to get into a police academy and most aren’t cops.
Hey Alex thanks for the tips. I'm 36y.o currently I'm pretty fit but started doing the H.E.A.T workouts. On my first day I accomplish to do all 35 minutes. Was exhausting. But proud for being 1st day. I will be testing myself to see how many push ups and sit ups I can do in 1 minute. Im signing up for the CAP program for LAPD Academy. Wish my luck guys!! I'll keep you all posted
I'm 37 and I have applied for the academy. I weigh 270lbs last year I was 395lbs. And I'm still working on losing weight. Thank you for the video it has definitely givin me some good tips.
I have a 6 month live in grueling academy coming up in January and I came here for exactly this type of content and motivation. 33 years old, working desk jobs since I graduated college and decided I wanted to be a trooper. The only real exercise I’m used to is basketball a few times a week. I’d consider myself in moderate shape but I know this academy is next level, one of the hardest military type academies in the country. I am nervous that I don’t know enough about training to get me prepared. This helped a bit, thank you!
Currently in the process for a Department, and at the polygraph step. I started to run a couple months back but I struggle with upper body, push ups and pull ups. If all goes well with my hiring process, I would begin the academy in July. In about 8-10 weeks. These videos definitely would help, I appreciate the tips!
I was old when I went through my academy (34). Running, push-ups/ sit-ups should be daily when prepping. I’d try to get to 150% or more of your minimum standards. Weightlifting (deadlift/ squat/ bench press/ press) and mobility in advance of the academy also help a lot. We ran 3+ miles a day plus got smoked by the cadre throughout the day. You want your body to be resilient and let the battle take place in your head. Good luck to those trying to get on.
Join LAPD 15 yrs ago came in late right after 20 yrs in the Marines at 38 yrs old never had a problem with the academy it was a breath of fresh air 26 weeks like nothing
I always appreciate the content. Currently a Sheriff's Deputy in NC, coming off an injury (broken ankle from a wreck on the way to a call). I need to get back to where I was. Probably going to use your example for the ladder exercises soon!
I’m 34 years old, just leaving the casino industry as a guard. I passed the written sheriffs test to my surprise and now I have a pat test coming up in a few weeks. I feel I’m incredibly out of shape, this gave me a shed of hope I can do it and back in shape to have a shot at passing. I’ve always wanted to join law enforcement and this is my first attempt at actually trying to get in.
Hey Gary I have a test for the sheriff's dept I'm worried what type of questions they're gonna ask, can you give me a brief description on what kind of test it is?
@@brohoe520 the test I took was more common sense to be honest. Few math questions, making a schedule. It’s really easy at least it was for me. Just breath, use your best judgment and you’ll be fine.
Right on brother 💪🏻 yeah once I finished my active duty contract in the army and got out I stopped running and working out.. was a big mistake smh but back to putting in that work and keeping that consistency & discipline 🤘🏻
Great stuff, with this kind of teaching I've passed every p/t I've ever done from working in the prison and when I joined the SRT and now working the road keep up the good work I'm hoping some day I can either train with you guy's or form the same program for new officer's or swat members who wants to improve there conditioning to survive in this line of work
I came here because I’m 30 years old and I’m going for the Pennsylvania State Police. I just did their Cadet Life Tour, and I got smoked on the brief calisthenics session they put us through. I thought I was prepared and well I realize now that I need to do a little more. I have my PRT test this Thursday, and I feel very confident that I’ll pass. It’ll be hell for 28 weeks once in the academy, but deep down I know I can do it.
I struggled with PT while I was in academy, I ended up having to quit due to emotional issues not caused by the academy , but I plan on going back and what to go in stronger and more in shape than the last time I went in. Last I went in barely passing my fitness test just to get in.
Thank you for sharing this. I saved this video and will be referring back to it as needed. I am close to 40 and a mom of 4 and I’ve decided to pursuit my dream!! I am prepping myself for the police officer agility test and it is challenging. I’ll keep pushing myself so I don’t have the regret of not trying. Wish me luck! :)
Same here! 41 mother of 6! 3 adult & 3 still in school. Always wanted to be an officer now I'm finally about to pursue my dream. Scheduled for P.A.T test on the 5th of next month. Wish me luck!
@connietanner5614 how did it go? I passed the written exam but failed the PAT the first time. I couldn't get past the 6ft wall 😅 with the vest on. But they let me try without the vest and I did it no problem
Hmmm, I am a former Marine (MP, SERT, MSG, and a couple of other MOS’) and for us a FARTLEK run was not just a simple steady, fast, steady run, it included stopping every ¼ , ½ mile or so to do pushups, sit ups, bend and thrusts, mountain climbers, etc. The platoon Sgt or whomever was leading the run decided on what the run would look like. For instance, maybe the first ½ mile was a steady tempo, with the last 200 yards of the first ½ mile an all-out sprint, then go into immediate mountain climbers, the next ¼ mile was a faster tempo (no sprint), then stop for pushups, then the next 1/8 or so was an all-out sprint, stop for sit ups..and so on - I think you all get the point. Our FARTLEK runs were usually no less than 5 miles long and always in diverse terrain (mountain, flat, city streets, snow/ice, desert etc, just depended on where one was stationed at the time, or where the platoon Sgt or CO wanted to go). While I do agree with the steady, fast, steady concept, it works and I have used it to increase my run times, incorporating the HITT concepts into these runs will really get you where you want to be from a whole body endurance perspective.
Some content about SWAT style exercises would be awesome, Tactical Games inspired maybe. PT + dynamic shooting I mean. Something we could apply on PD range days other than the usual.
Yeah, ignore your height and the rest will be fine. I'm short and it hasn't stopped me from doing anything. Hope this helps brother. Best regards. Alex
Punishing the class isnt a lesson but to teach you selfish individuals and helping teammates and bringing that soldier or recruit up to par! Its not about pushing that person as a whole or to attack him but to show him to push harder and carry on and perform. Sooner or later in your career you are going to encounter certain situations like ptsd or other issues where you are going to need your battle to support you just like basic. We all need help in every chapter of our life.
I haven’t done pushups regularly since I got out of the army in 2013 and I just timed my 2 minute max and hit 95:) All dumbbell/barbell bench and flys.
I could start the academy in August but I think I will do the extended academy in January as mentally and physically I am not prepared... those drill sergeants yelling at me, they don't like when I laughed...I been running but have no upper body strength so push-ups/pull-ups I can't even do yet. Also... shooting guns I don't have much experience and don't know much about so worried about failing out in that portion/scenarios
I'm one month and half into the police academy here in Puerto Rico. I went from running barely running a mile, to running from 2.5 to 6 miles a day five times a week. But its worth it
Alex I'm 53 going to the academy in January in Iowa I have to lose 40 lbs. I get 15:26 in the mile and a half. I struggle with what to do and what to eat
How come I see a lot of overweight officers and also females even tho they are supposedly much weaker than a guy? Do they get easier tests? I'm not dissing but I am curious how this happens if academy is supposed to make you fit.
The issue is most law enforcement departments don't have any physical fitness testing requirements after Officers pass the academy (No annual testing etc)
My academy was very intensive. unfortunately I didn't pass due to rhabdomyolysis not eating And sleeping enough. Just like he said if you did 3 miles and you hit 5, it starts to hit you. Very great tips here. Your intense runs, Burpees, planks, abs workouts, and so much push ups are the way to go.
What state where you in for the academy. How many miles do you run per day week or on average? To be Specific to my question straight running on a track time per day, not cardio in general. Example lst thing morning run 3miles straight not timed then move on off the track runs to other training. Thank you in. Advance i haven't been able to get a straight answer on this question. Nevada maybe where I'd be going
My academy was heavy on running. I am out of CA. We would run everywhere we went. Walking was not allowed. Track time per week was probably 10 to 15. But if you include all of the other running, it was much higher.
Running is brutal on the knees man. I am currently months into recovery with my knees due to over running. I hate to say it, but my first suggestion is find low impact alternatives...I know that is contrary to what I said in this video, but recovery is most important for an injury of that nature.
My diet pretty much never changes. I fast most of the day. I eat chicken, eggwhites, veggies, sweet potatoes, almond milk and other sources of healthy fats.
Hey Iron Infidel, I am getting ready to take a PFT (couple months away) will working out like this help for that as well as the academy as you stated? I also need to shed some pounds so I was thinking of doing Tactical Lean and Bodyweight from HTK fitness. Would that work? Thank you so much
Yes I would recommend both. This type of training should help with a PFT and I highly recommend HTK programs. They are effective and a solid company (We are actually creating a program in collaboration with them).
Hi sir I'm a police officer in South Africa Police Service better known as SAPS, I have applied to a unit called National Intervention Unit, it deals with medium to high risk operations and I'm awaiting for a call up however I would like some few tips on which PT workouts I can do for the tryouts. Thanks in advance
I'm a very skinny skrawny dude. But I want to become a police officer. Academy training starts in 4 months. I figured I'd start taking this shit seriously. Thanks for your tips. I will come back and thank you when I've graduated 😅
Currently trying to get into Cardio shape for an academy currently all strength orientated (500 raw bench) please any advice would help I really struggle severely on running any tips on better breathing or anything would help
Thanks for the video and then help .im 56 years old and chasing my childhood dream of becoming a cop. Been training at the gym but I don’t want to struggle please 🙏 help me pass and certify.. would be a dream come true
Great Content! Could you perhaps make a video, where you go into more detail of your own training, more specific split, exercises, training examples an so on, seems like you have an awsome training aprocach, which i would like to learn more about!
Went through five police academies. If you are going to have a timed run I have a program I used to use with some success. I would run MWF just one lap around a standard track. Warm up first but then just run that one lap all out. Don’t hold anything back. Then on Sunday run your target distance. It trains your body to run fast. I used to run sub 9 minute mile and a half’s when I was in my 20s and still managed a 9:30 mile and a half at 34 (I was also 6’3” and 215 at the time). I never worried too much about the longer runs because they were slow they always seemed easy. Most of the academies are not overly physically difficult if you are training hard and hitting the things they usually test for (run, push-ups, pull-ups, sit-ups). The USMS academy was a different animal though.
@@IronInfidel push-ups and sit-ups there is room for bad technique. I saw “push ups” in other academies that would instantly get no-counted in the USMS, they are strict on issues of form. But the run is the run and your time is your time, there’s no way to fudge it. Yes, I would say run, then firearms then academics in terms of people failing out. Also off duty behavior and integrity issues.
Best tip I got about running is skip rope to strengthen the shins and Achilles. Buy a road bike and go on long distance endurance rides 50-100 miles. Ruc runs to get used to running with gear on. Most important is running form. Skipping rope, cycling, swimming are all great low to non impact exercises that will help build up your running.
Your video just gave me so many of the answers I’ve been looking for. I just qualified for Highway Patrol and I start the academy in 2 months. I’ve always been physically fit and workout hard (spin bike and weight training), but I’m not a runner and didn’t realize the injuries that could happen with running. During the two weeks I was prepping to qualify, I went from never running to giving myself Achilles’ tendonitis in both ankles. It’s been a month and they’re still pretty sore and aside from physical therapy, Ive been resting them. My worry is being able to heal and train within 2 months. Does that sound doable or would you go with a later academy? I’m stressed!
Hey Kellie! Sorry about the delayed response. That's a tough call. In my opinion it depends on how far away you are from your fitness goals. If you are a beginner runner and not capable of keeping up with the class at your current fitness level, it will be difficult to achieve that goal and recover at the same time (within two months). If you are at a fitness level that can get you through the academy, I'd monitor the injury and maybe do periodic recovery runs (soft surface) so you don't regress.
@@IronInfidel thank you so much for getting back to me, Sir! I knew if anyone would have a realistic answer it would be someone who has personally done it and has seen it with many other people. As much as I’m dying to jump into this, I think you’re right. 2 months probably won’t be sufficient or smart. I think I’ll just focus on tendon/ligament and core strengthening until it all heals. Your videos are a Godsend to people in my position. Thank you for sharing your wisdom and experience!
Training combatives, such as Judo or BJJ style skills, when you don't have a training gym or enough persons to be involved. We are rural, closest mma gym is 2 hours away, our manning is minimal with Sgt and Ofc on night shifts. Day shifts are usually Sgt and 2 Ofc. Sometimes we have a swings shift. Area of coverage is 2k sq miles. I have a mat and the Gracie Combatives DVDs but no consistent training partner.
Hey, I got a question did you get your physique like that doing calisthenics or weight lifting...I'm a powerlifter trying to drop weight to prepare for an academy...what would you advice someone like myself going into the law enforcement field...any advice would be greatly appreciated...
Hey man, I've always had a weight lifting foundation. I started in my teens and never stopped. I always try to maintain a solid strength foundation and over the years I've increased general fitness level through a variety of training (HIIT, Distance runs etc)
@@IronInfidel Amongst a few other factors, this sparked me to push and started this morning with a very short run, and I signed back up with my krav maga and BJJ classes. Ordered resistance bands and grips this morning. Thanks guys
I was an army cook. We didn't do unit PT. I ran on my own everyday. I was the guy doing laps around the entire base. I passed push-ups. I killed the run.
@@IronInfidel I'm still capable at 40, but I'm fearfully of the customer service side. Because customers suck. I'm sorry, but they do. How can I change?
Thank you for this video. One drug test i take and then awaiting background investigation results and in academy, completed all other steps. Just have to get my running and cardio better. I have been running 2 to 3 times a week. Thanks for this video. Just subscribed.
Just passed my written exam for EPPD and so glad I ran into this video. Thanks for posting this and giving us some tools to work with to build ourselves. 👌🏾
I loved this and would love more videos like this. Also are you able to find out from another woman, how women might modify their workouts so that they pass the test or just any advice from a female ❤
I would suggest start training with your upper body, you will be doing extensive work outs including push ups. They did not let us modify push ups. You could start running then walk for 30 seconds and then run again, keep doing that until you become comfortable without breaks. We did extreme work outs it was difficult. I would do push ups, burpees, sit ups, squats, and run just to get you prepared ahead of time. That will at least help you get prepared.
I just found your channel and it’s very good content. I just started teaching younger future LEO’s how to prep for academies swat tests etc. I just retired after 26 years and those wanting to enter this job right now need to be ready. It’s not a great environment but it goes through cycles. It’s still an honorable profession and one people should be admired for doing as long as they do the job right no matter what. I always stayed in fast paced units and spent a long time on the Marshal Task Force. Be fit and look fit and a lot of problems can be avoided. Also learn wrestling or BJJ or something similar. Use your head and mouth the right way and you will avoid the BS.
That is great to hear you are passing on your knowledge man. I could have used a guy like you when I first started out. I'm sure it would have saved me a lot of headaches. Thank you for the support!
I have been looking to go to an academy and recertification after 20years and two months of fast paced walking has already got me down in lbs and speeding up to a good run pace.
I'm glad I heard him say start with a beginner police academy because I was just going to join any police academy. I can't even do one push-up so I know I need to join a beginner police academy.
the important part is starting somewhere, im gonna try next year to join the police academy, can't do any push ups and I get tired after running for 5 min, but I've started working out hopefully so I can make it
@@danielacaballero5141 I asked my oldest sister how can I prepare for the police academy and she told me to run first. I told her okay I'll run the track at the park and she said no, how about you go to the beach make sure you have a backpack filled with water bottles or lots of heavy rocks and run really fast in the beach sand. I asked her why not just run the track? And she said because anyone can run easily on concrete, but can anyone run on sand? I told her no. She also told me I know there are no hills in south florida so you can run up a hill, but run in the sand, that way if you was to be running trying to catch a criminal on sand you will know how to run on sand because you will already been have practice for it.
Most of running is mental. This is Mike speaking not Alex by the way. When I was in the Rangers I really learned that your body will go much further than your mind. You have to control your breathing and mind once you can master that you can run until the cows come home as long as you are in shape. Now getting into shape takes time and dedication there is no short cut.
